Zone 2 Training to Boost Longevity

Zone 2 Training to Boost Longevity

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Zone 2 Low Intensity Aerobic Training

Zone 2 Low Intensity Aerobic Training

8:00 PM
60m

Building a metabolic base and training at the exercise intensity at which you are stressing mitochondria and oxidative capacity (aerobic efficiency) the most. Zone 2 is part of the four components in Peter Attia's framework for exercise: stability, strength, and anaerobic performance are the other key components

Simple Task
Choose from 3 Options
70-80% HR Max ,
Strained Conversation ,
Lactate <2 below 2 mmol/L
Choose from 5 Options
Bicycle ,
Treadmill (Brisk walk on an incline) ,
Walking (incline) ,
Elliptical Trainer ,
Other
Simple Task
Stack shallow work, learning etc

Stack shallow work, learning etc

8:00 PM
60m

Read articles, do emails, take calls, listen to podcasts or audiobooks. Peter Attia does calls while training and has also spoken about listening to podcasts (in another episode)

Simple Task
What You'll Get
  • Boost your ability to burn fat via mitochondrial changes from training
  • A world tour cycling coach and Professor of Medicine gets goosebumps discussing how Zone 2 training helps overcome age-related declines
  • The association between high VO2 max and longevity is so clear, VO2 max is the single greatest predictor of lifespan of any measurable number we have.
  • Zone 2 training is an essential pillar of exercising for longevity
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Watt Bike (for sustained aerobic execise)

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Treadmill (with incline, important for Zone 2)

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Heart Rate Monitor

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Lactate Measure

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Lactate Strips

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Alcohol Swab

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Try It Out, Adjust As You Go!
What People Think About This Routine
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